Comparing Nutrients in 300 calories Oat Bran Bread VS Toasted Oat Bran Bread

Weight per 300 calories

• Oat Bran Bread: 127g
• Toasted Oat Bran Bread: 116g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 300 calories - Oat Bran Bread or Toasted Oat Bran Bread?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Oat Bran Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	2.77% 0.89g	2.77% 0.89g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	12% 2.02g	12% 2.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.6g	39% 50.6g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	13.5% 9.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	15% 5.68g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0.28% 2.54μg	0.26% 2.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.4% 0.64mg	42.8% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	2.64% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.14% 0.093mg	3.56% 0.046mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25.7% 103μg	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.73% 0.56mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.27% 1.53μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	8.26% 82.6mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	49.6% 3.97mg	49.7% 3.97mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.5mg	9.38% 39.4mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	38.3% 0.88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25.6% 179mg	19% 134mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	4.2% 142mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	69.5% 38.2μg	55μg per day for Men 19-50 years
Sodium	30% 449mg	30% 448mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.5% 56g	1.2% 44.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oat Bran Bread vs Toasted Oat Bran Bread:

• Oat Bran Bread has 1.2 times more Vitamin B1, 5.6 times more Vitamin B5, 2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Toasted Oat Bran Bread.
• Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of Vitamin B2, Vitamin B3 and Vitamin E per 300 kcal.
• Both Oat Bran Bread as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oat Bran Bread vs Toasted Oat Bran Bread:

• Oat Bran Bread has 1.3 times more Phosphorus and 1.3 times more Potassium than Toasted Oat Bran Bread.
• Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Selenium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of macro-nutrients per 300 kcal
• Both Oat Bran Bread and Toasted Oat Bran Bread have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Oat Bran Bread as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.